WOD 01.06.2020

Warm-Up
Full Body CARs Routine

Followed by…

Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)

Followed by…

Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Conditioning

“Strict Cindy”
Complete as many rounds and reps as possible in 20 minutes of:
5 Strict Pull-Ups, try a strict scaling option rather then kipping.
10 Push-Ups
15 Air Squats

WOD 01.01.20

Happy New Year!

2019 Meter Bike

12 Deadlifts

12 Pull Ups

12 Power Cleans

12 HSPU

12 Power Snatch

12 Box Jumps

12 Front Squats

12 Ring Rows

12 Push Press

12 Hand Release Push Ups

12 Thrusters

12 Pistols

2020 Meter Row

Use a single barbell for all six barbell movements 135/95

WOD 10.17.19

Warm-Up
Full Body CARs Routine

Followed by…

10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.

Conditioning

4 Rounds for time
Row 500 Meters
Run 400 Meters
20/15 Calories of Assault Bike
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)